Thursday 3/24/16

Performance

A. Take 15 minutes to build to today’s heavy…

Back Squat

*Take big jumps and go by feel. Keep your total rep volume under 10 reps. If you feel good, keep moving the load up. If you feel slow and beat up, just move until the bar speed starts to stall.

 

B. Four sets for times of:

8 Burpee Box Jump Overs (24″/20″)

10 unbroken Toes-to-Bar or hanging knee Raises

12 unbroken Kettlebell Swings (32/24 kg) or Russian KBS

– Rest 2 minutes and record times for each set

 

C1. Chest supported prone DB Rows; 8-10 x 3 sets, rest 60

C2. Seated Bent-Over Rear Delt Flyes; 20 reps x 3 sets, rest 60sec

+

Two sets of:

60 seconds of Plank from Elbows

30 seconds of Side Plank (Left)

30 seconds of Side Plank (Right)

– Rest as needed

 

Competition

Wod will be posted at gym